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Quick post training number. All done in the time the wild rice takes to cook. Broccoli Peppers Carrots Pak Choi Lemon chicken (pre-prepared, little cheat here) Sauce made from soya sauce, rice wine vinegar and sesame seed oil....

Post ride home run down the track. I call tonight's session gear changes. Start with running on the spot for 10 minutes then 5 to 10 minutes of track drills, more about those another time. The...